Bodyweight Strength Trning

Cardinal Bodyweight Strength Program
The emphasis on muscular endurance (hypertrophy), strength, power, and maximal strength is accomplished primarily through
individual team strength programs (In-season, Pre-season, Post-Season). However, your body is a great tool to use for resistance
training to get stronger for your sport and lifetime fitness. It is inexpensive, you do not need a whole lot of equipment, and it can be
performed anywhere, anytime. Use your own creativity and surroundings to implement a great body weight strength-training
program.
Your body is a gym and you take it wherever you go
Bodyweight Stren gth Training Ideas & Mo vements:
Body weight Squat (1 per second for 20 seconds) great indicator for leg strength, ready to perform weighted squats
Lateral Squat or Lateral Lunge
Split Squat-feet are split apart, one forward, one back, where you lower yourself into a lunge position and then press up into a
standing position
Single Leg Squat Variations
Arms out front (counter balance) or Hands in prayer position in front of abdominals
Arm opposite squat leg (perform reaches to ground clockwise & counter clockwise)
Squat touch-touch toe of your squat leg with your opposite hand (Squat & Touch)
with leg out to side (frontal plane)
with leg out to front (sagittal plane)
squat with open hip (turning to side with the leg up) (transverse plane)
Lunges (in-place or walking)
Forward
Backward
Angled-step out at 45 degree angle
Side or lateral
Russian twist (Forward lunge while rotating upper body over the lead leg)-hold hands together, arms extended or hold object for
resistance (med-ball, DB, plate)
Overhead-hands locked overhead like a diver or hold a med-ball, plate, DB
Rotational Lunge-turn and lunge backward at a 45 degree angle behind you (keep toe on front leg pointing forward)
Combination Lunges-lunge with front raise, side raise, press overhead, bicep curl)
Hamstring Work-Single Leg Front Reach (Single Leg Stiff Legged Deadlift)
Step Ups-12-18 box or chair to step up on
Forward Step Up
Lateral Step Up
Crossover Step Up
Rotational Step Up
Bodyweight Stren gth Training Ideas & Mo vements Cont :
Push-up (elbow, shoulder width placement, wide hand placement, close hand placement, staggered hand placement)
Push-up (with rotation) Twisting push-up-turn so your one side of your body is facing up to the ceiling or sky
Push-up Jump- explosive push up
Clap Push-up- explosive push up with clap of hands
Side to Side Push-Up- Jump over line with both hands moving side/side
Single arm push-up (3 point)
Push-up (4 point-2 arms, 2 legs, 3 point -2 arms, 1 leg, 2 point 1 arm, 1 leg)
Push-up between two chairs (get lower position-hands on chair, feet on another object)
Decline Push-up-place feet up higher on a bed or chair, bench, etc., hands on ground
Partner Push-Up-partner holds a stability balance, then you perform a push-up facing them with your hands on their shoulders.
You may also perform a push up from the side position (hand on shoulder and side of partners body)
Dips-use chair, bench

Partner work: Pull-ups, squat, SLD, Single leg squat, any movement in weight room may be performed with manual/partner
resistance
Core (abs & low back)-time intervals to perform activity, keep it simple (:30, :45, 1:00 etc.)
Variety of crunches, sit-ups, twisting variations
Low back extensions on ground super(wo)mans, alternate opposite arm & leg, upper body only, lower body only (reverse
hyperextensions)
Balance holds: on forearms, push-up position, on side (forearm or hand), on back (keep hips, legs, torso off ground)
Balance hold: On forearms, now alternate lifting up opposite arm & leg
If you have a stability ball or physioball you may perform many other low back and core activities
Explo sive/Speed/Power: Lower Body ( some ideas)
Squat Jump (hands interlocked behind head)-squat & explode in the air vertically, quick, soft, landing & explode for desired number of
repetitions. Squat Jump w/ Arms (Vertical Jump (same jump except use your arms to propel yourself up to max height)
Split Squat Jump (start in a modified lunge position-one leg forward, one leg back, quick dip & explode in the air vertically, quick, soft
landing & explode for desired number of repetitions)

Cycled Split Squat Jump ((start in a modified lunge position-one leg forward, one leg back, quick dip & explode in the air vertically-switch
legs in the air jump & switch, quick, soft landing & explode for desired number of repetitions)
Standing Long Jump Broad Jump (start in an athletic ready position, bend knees, arms back, dip & explode out, think about height &
distance, quick soft landing & explode up & out into the next jump. Continue for desired number of repetitions)
Lateral (Side to Side) Jump (start in an athletic ready position, bend knees, arms back, dip & explode up & over a cone, a line, an object,
think about height & quick soft landing & explode up & over into the next jump. Continue for desired number of repetitions)
Wesleyan University Strength Program

Bodyweight Resistance Training
Bodyweight Strength Training Program
2-3 days/wk. (Total Body)
Utilize your body as a gym. You take your body wherever

you go. You may be creative to create more resistance or
intensity.
Be consistent, add on repetitions and sets accordingly
Perform as a circuit (1 movement after another)
Week 1
Utilize your body as a gym. You take your body

wherever you go. You may be creative to create
more resistance or intensity.
Be consistent, add on repetitions and sets

accordingly
Week 2


accordingly
Week 3
Warm-up: Activity to get body warm-up and feeling like exercising.

Jogging, walking, running, cycling, or warm-up drills and skill s specific
to your sport.
Warm-up: Activity to get body warm-up and feeling like

exercising. Jogging, walking, running, cycling, or warm-up
drills and skill s specific to your sport.

Day 1 & Day 2: Perform 2 xs through

1. Squat (see variations) 1 x 20
2. Push-up (see variations) 1 x 20
3. In place forward lunge 1 x 10 ea. leg


4. Pull-ups (partner, bar, modified) 1 x 15-20 or max #
5. Squat Jump (use arms) (explosive jump) 1 x 15

6. Abdominal activity: 1 min abs see below
7. Step ups (chair, box, stairs, etc..) 1 x 10 ea. leg
8. Low back extensions/Supermans (on ground) 1 x 20
9. Lateral Lunge (in place or walking) 1 x 10 ea. side
10. Dip (Bench, chair, bed, etc..) 1 x 15-20
11. Single Leg Front Reach (single leg SLD) 1 x 12 ea.

8. Low back extensions/Supermans 1 x 20

Abs -Core Training: Perform ea. day
Abs/Low Back-Core Training: Perform ea. day
Partner leg toss, bicycle, Med-ball variations, Stability ball

variations, Low back ext on mat, w/ Med-ball, Stability ball
Upper(chest to knee), Lower(knee to chest),Double(chest

&knee)
Alternating Twist, Left side twist, Right side twist, Left side
crunch, Right side crunch, V-up, Tuck-up, Hip rolls (side to
side)
Stability Ball Variations if you have one
Upper(chest to knee), Lower(knee to chest),Double(chest &knee)

crunch, Right side crunch, V-up, Tuck-up, Hip rolls (side to side)

&knee)
side)


intensity.
Week 4


accordingly
Week 5


accordingly
Week 6

to your sport.



3. Walking forward lunge 1 x 10 ea. leg
5. Squat Jump (use arms) or explosive jump 1 x 15

3. Walking Angled lunge 1 x 10 ea. leg

3. Walking backward lunge 1 x 12 ea. leg


&knee)
side)


&knee)
side)


intensity.
Week 7


accordingly
Week 8


accordingly
Week 9

to your sport.



3. Walking forward lunge 1 x 12 ea. leg

3. Walking backward lunge 1 x 12 ea. leg






&knee)
side)


&knee)
side)


intensity.
Week 10


accordingly
Week 11


accordingly
Week 12

to your sport.




3. Walking Forward lunge 1 x 14 ea. leg

3. Walking Backward lunge 1 x 14 ea. leg





&knee)
side)


&knee)
side)

Bodyweight Strength Trning

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Bodyweight Strength Trning

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Cardinal Bodyweight Strength Program

Your body is a gym and you take it wherever you go

Bodyweight Stren gth Training Ideas & Mo vements:

Bodyweight Stren gth Training Ideas & Mo vements Cont :

Dips-use chair, bench

Explo sive/Speed/Power: Lower Body ( some ideas)

landing & explode for desired number of repetitions)

Wesleyan University Strength Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body wherever

Be consistent, add on repetitions and sets accordingly

Perform as a circuit (1 movement after another)

Bodyweight Strength Training Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body

Be consistent, add on repetitions and sets

Perform as a circuit (1 movement after another)

Bodyweight Strength Training Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body

Be consistent, add on repetitions and sets

Perform as a circuit (1 movement after another)

Warm-up: Activity to get body warm-up and feeling like exercising.

Warm-up: Activity to get body warm-up and feeling like

Warm-up: Activity to get body warm-up and feeling like

Day 1 & Day 2: Perform 2 xs through

Day 1 & Day 2: Perform 2 xs through

Day 1 & Day 2: Perform 3 xs through

4. Pull-ups (partner, bar, modified) 1 x 15-20 or max #

4. Pull-ups (partner, bar, modified) 1 x 15-20 or max #

4. Pull-ups (partner, bar, modified) 1 x 15-20 or max #

5. Squat Jump (use arms) (explosive jump) 1 x 15

5. Squat Jump (use arms) (explosive jump) 1 x 15

5. Squat Jump (use arms) (explosive jump) 1 x 15

Abs -Core Training: Perform ea. day

Abs/Low Back-Core Training: Perform ea. day

Abs/Low Back-Core Training: Perform ea. day

Partner leg toss, bicycle, Med-ball variations, Stability ball

Upper(chest to knee), Lower(knee to chest),Double(chest

Stability Ball Variations if you have one

Stability Ball Variations if you have one

Stability Ball Variations if you have one

Upper(chest to knee), Lower(knee to chest),Double(chest &knee)

Upper(chest to knee), Lower(knee to chest),Double(chest

Wesleyan University Strength Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body wherever

Be consistent, add on repetitions and sets accordingly

Perform as a circuit (1 movement after another)

Bodyweight Strength Training Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body

Be consistent, add on repetitions and sets

Perform as a circuit (1 movement after another)

Bodyweight Strength Training Program

2-3 days/wk. (Total Body)

Utilize your body as a gym. You take your body

Be consistent, add on repetitions and sets

Perform as a circuit (1 movement after another)

Warm-up: Activity to get body warm-up and feeling like exercising.

Warm-up: Activity to get body warm-up and feeling like

Warm-up: Activity to get body warm-up and feeling like